Written by Chad Collins
- Last Updated on Tuesday, 14 April 2009 18:46
There is a general agreement that a vegetarian diet is one that excludes meat, fish, and poultry. But did you know there are three common types of vegetarians classified according to the type of animal foods that they eat?
Total or strict vegetarians are known as Vegans, who eat only plant foods (grains, legumes, vegetables, fruits, seeds, nuts and processed foods derived from these). Lacto vegetarians enjoy all the foods vegans eat and take dairy products such as milk and cheese also. Ovo vegetarians take eggs in addition to plant based foods. And lacto-ovo vegetarians take both dairy products and eggs in addition to plant foods.
Many vegetarians can meet their body’s needs for all nutrients without taking nutrient supplements. However, a few key nutrients can create problems for some vegetarians.
Vitamin B12 – Lacto and ovo vegetarians are not at increased risk of B12 deficiency. However, total vegetarians (Vegans) must plan food choices carefully to obtain Vitamin B12. Although this vitamin is found in a few plant foods such as algae or seaweeds, it is either not well absorbed by the body or it may be in a chemical form, which the body cannot use. Some nutritional yeasts are a good source of vitamin B12 and can be sprinkled on salads, cooked grains, casseroles and popcorn. The recommended average daily intake for B12 ranges from 0.3 mcg for infants to 2.0 mcg for adults.
Vitamin D – Fortified cow’s milk or goat’s milk, fortified milk products, butter, and fortified margarine helps most vegetarians meet their requirements. Vitamin D is also present in eggs. Vegans can obtain this vitamin from fortified vegan margarine or from supplements. Regular exposure of a person’s skin to the sunlight also provides some vitamin D.
Iron – The iron found in cereal grains and legumes is not absorbed as easily as the iron found in meat. Consuming foods rich in vitamin C at the same meal as cereal grains and legumes increases the amount of iron absorbed from these foods. Eating foods that have been cooked in iron cookware increases the amount of iron in the diet. Drinking tannin-containing beverages, particularly tea, with meals, diminishes iron absorption.
Calcium – Lacto vegetarians are not at an increased risk for calcium deficiency. Ovo vegetarians and vegans must plan food choices carefully to obtain sufficient calcium regularly. There is evidence suggesting that calcium needs of vegetarians are lower than those of non-vegetarians due to the reduced protein consumption.
Zinc – Children may be particularly vulnerable to less than ideal intakes of zinc. Foods rich in zinc should be eaten on a daily basis.
Riboflavin – Milk is an excellent source of riboflavin. Cottage cheese and yogurt are good sources and cheese and eggs provide additional riboflavin.
Protein – An adequate intake of protein is relatively easy to achieve in a vegetarian or even a vegan diet. Protein supplies amino acids to the body. Many plant foods are missing or are low in particular types of amino acids, which the body needs. Plant foods can be combined in ways to provide all of the amino acids needed. The addition of milk or eggs to a meal provides all of the amino acids the body needs.
Making sure your vegetarian diet is nutritionally balanced will help you maximize the health benefits of this eating lifestyle.
Chad Collins, RD CDE
Registered Dietitian
Certified Diabetes Educator
T: 525-2019 / E:
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Health & Fitness -
Diet and Nutrition
